Right food choices in winters
The winters, the black and white season, is apparently the most mesmerizing time of the year. No more sweating, cozy mornings, pleasant evenings, bonfires, festivities, hot pipping tea/coffees, and classy outfits – all the more reasons to rejoice day and night. Amidst this, comes your way chipped skin, cracked heels, cold, flu, and so many other skin related issues. But, whatever! They aren’t things that cannot be easily dealt with. The upside of this amazing season is that it smartly helps in improving your immunity level. Did you know that? Pretty sure No! During the winter months, the body’s engine works better. Its ability to digest food enhances and the level of nourishment received is way more than that during the summer months.
So, how do we boost our immunity during winters? Many leading dieticians state that immunity-boosting foods are those that are fresh, organic, wholesome, pure, and easy to digest. Including these foods in your daily diet can significantly aid in the purpose. They also help in increasing digestive enzymes in the body and promoting better cellular metabolic function, which further ensures complete receipt of healthy and vital nutrients. What are these foods? Let’s find out!
Sweet Potatoes are wholesome foods that speak of a plethora of nutritional health benefits. They come loaded with the goodness of vitamin B6 and twice as many fibers, together which offer the much-needed energy and enhance the digestion process. They are also a good source of folate, which is vital for females of childbearing age. Sweet potatoes, as their name says, are sweet and hence, they are quite loved by kids as well as elderlies. This winter vegetable speaks of 50-120 calories and 2-6 grams of fiber, which are good enough for boosting the immune system of the body. Besides these, the presence of Vitamin A and Vitamin C help in repairing and moisturizing the skin during the winter months. Other benefits of sweet potatoes are as follows:-
- Contains Vitamin D that helps in keeping teeth, skin, and heart healthy
- Great source of calcium, natural sugar, and potassium
- Purple potatoes are rich in anthocyanins, which speak of their own set of associated health benefits
- Iron helps in building immunity level and reduce any kind of stress
- Sweet potatoes pairs well with spices like nutmeg, ginger, and cinnamon.
Citrus fruits like lemons, oranges, tangerines, and grapefruits render a refreshing taste, especially during the cold winter months. These are loaded with the goodness of vitamin C which aids in maintaining the health of the bone structure of the body along with adding a lustrous shine to the skin, enhancing the complexion, and removing brown spots.
In addition to this, citrus fruits are also a rich source of flavonoids. The predominant flavonoids in these fruits, hesperidin, can be encashed by the body by boosting good cholesterol components and lowering bad cholesterol as well as triglycerides from the bloodstream. Other benefits of having citrus fruits during the winter months are as follows:-
- Aid in improving the functionality of the retina
- Contain fibres which aid in good digestion and keep you full for a longer period
- Known to fight cancer
- Reduces the risk of having kidney stones
- Contain nutrients that improve the health of the heart
Loaded with plant-based omega-3 fatty acids, Walnuts are nutrition-rich and help in boosting the health of the heart. Resembling the human brain, walnuts are delicious. They are an abundant source of antioxidants and fibres, and play a vital role in preventing a broad range of health problems. Here is another set of reasons why having walnuts, especially during the winter months are good for you.
- Contain biotin that strengthens hair
- Prevent diabetes
- Lower bad cholesterol
- An important tool in managing and reducing weight
- Prevent ageing owing to the abundant antioxidant properties they speak of
- Aid in the reduction of the symptoms of nausea during pregnancy
While Pomegranate is available all-round the year now, its range of benefits when consumed during the winter months are extraordinary. Pomegranates are rich in antioxidants. Having a glass of pomegranate juice significantly boosts the immune system of the body and helps it fighting a bucket full of viral infections. The seeds of pomegranates contain folate and vitamin B, together which reduce the risk of suffering from a heart disease. Other health benefits of having pomegranate are as follows:-
- Reduce the workload on the heart
- Keep blood pressure under control
- Its excellent anti-aging properties help in removing dark spots and wrinkles from the skin.
- Treating ailments like ulcers and diarrhoea
- Lower bad cholesterol levels in the blood
Green Leafy Vegetables
Fenugreek (Methi), blink vegetable (palak), mustard leaves (sarson), broccoli, coriander and other green leafy vegetables not only pep up in taste during the winter months, but are high protein vegetables that provide an excellent source of Vitamin A, C and K. Add green leafy vegetables to your daily diet and see incredible changes in your health. Have them in the form of a smoothie or add to your choice of sandwich. The choice is all yours!
- Vegetable like broccoli, cabbage, and spinach enhance conception level
- Improve eyesight
- Help fight depression, reduce the risk of memory loss and keep at bay other related diseases
- Contain high amounts of vitamin K which boost bone strength
- Improve concentration level and overall brain function
Sunflower Seeds are most celebrated as food supplements that help in keeping the skin supple, and offering protection against free radicals during the winter months. Sunflower seeds are a good source of Vitamin E. A handful of these seeds will add a sunshine to your winter meals. The seeds have essential fatty acids, which are important for the body. A regular intake of sunflower seeds helps treat anemia and reduces the chances of bad cholesterol from clogging the arteries. Other amazing health benefits are as follows:-
- Balance nutrients in food
- Boost energy and treat fatigue
- Promote cardiovascular health
- Contain selenium, an important nutrient, which prevent water retention in the body
- Pose positive effects on your mood
An excellent source of vitamin A, E and B5, eggs are an essential and versatile ingredient for cooking. There are hundreds of reasons why eating eggs can make you brainier, healthier, and stronger. Eggs are a valuable contribution to a nutritious diet. They restore iron deficiency in the body and keep cholesterol levels in check. Eggs contain several vitamins that are essential for the growth and development of the human system. Here are some excellent reasons why including eggs in your diet, especially during the winters is essential:-
- Great for eyesight
- Improves nutrient adequacy of the diet
- Help you lose weight
- Promote brain’s health
- Promote healthy hair and nails
These foods will render minerals, nutrients and vitamins which will help your body to regenerate and keep you warm during the winters. So, improve your health this season with these healthy foods and look more radiant than ever.